Announcements Halloween Party October 15 – 7:00pm BayWay CrossFit – CrossFit Warm-up Warm-up (No Measure) 4 ROUNDS (:15 each) — Jumping Jacks — Groiners* — Alt. V-Ups** — Air Squats*** *Rounds 3 and 4 switch to Jumping Groiners **Option to alternate between Alt. Supermans each Round ***Rounds 3 and 4 switch to Jumping Squats Strength...Read More

Announcements October 9th – Tie-Dye Day BayWay CrossFit – 60 Warm-up Warm-up (No Measure) 3 ROUNDS 10 Jumping Jacks 5 Scap Pull-Ups + 5 Kip Swings 8 Single DB Front Squat 6 Up-Downs Strength Back Squat (3-3-3*) *Start Moderate-Heavy and Build to Heavy. Warm-Up sets do not count toward working sets. (Score is Weight) Workout...Read More

Announcements September 6th – Start of “Lazy Macros Challenge” – $20 Entry BayWay CrossFit – Free Trial View Public Whiteboard Metcon (No Measure) 3 Rounds 1:30 Stations :30 Rest b/t Stations No Rest b/t Rounds STATION 1 MAX Alt. Single DB FR Lunges STATION 2 :45 Side Plank (R) :45 Side Plank (L) STATION 3...Read More

Announcements September 6th – Start of “Lazy Macros Challenge” – $20 Entry BayWay CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 ROUNDS 100m Run 10 Lunges 10 Scap Ring Rows 8 Single Ring Ring Rows Into… 2 ROUNDS 100m Run 8 Russian KB Swings 8 KB Goblet Squats 8 Scap Pull-Ups 8 Kip Swings Strength...Read More

Announcements September 6th – Start of “Lazy Macros Challenge” – $20 Entry BayWay CrossFit – Open Gym Warm-up Warm-up (No Measure) Activation: Banded Glute Work Banded Shoulder Activation 3 SETS: 250m Row 5 Ring Row / Strict Pull-up / Kipping 7 Push-up / SA DB Press / BB Press 9 Air Squat / DB Goblet...Read More

WHAT IS IT? This challenge was designed by OptimizeMe Nutrition and focuses on ensuring a baseline level of fruits, veggies, and protein every day — without weighing and measuring everything and without restricting anything! Hence, it’s “lazy” but still offers significant results.  It combines the #800gChallenge® (eating 800 grams, by weight, of fruits and veggies...Read More

Teen Excel Class is a strength and conditioning program designed for both athletes and non-athletes ranging from ages 12-18. The program combines age-appropriate weightlifting and gymnastics with high-intensity training to deliver optimal fitness and performance. We will focus on teaching proper techniques so that we can optimize power and strength outputs. Teaching young people to...Read More

BayWay CrossFit – Free Trial Warm-up Warm-up (No Measure) 3 SETS 10 PVC Pass Thru 10 Alt Groiner Stretch 10 Step Back Burpee Into… 4 SETS* 5 Empty Barbell Strict Press 10 Inch Worms (No Push-Up) 20 Alt Box Step Ups *Progress to 10 Box Jumps for Sets 3 & 4. S2OH PROGRESSION: – BB...Read More

BayWay CrossFit – NCCOMPETE A. CONDITIONING Metcon (Time) 4 ROUNDS FOR TIME 20/15 Cal Bike 15 Toes to Bar 10 Bar Muscle-Ups (Score is Time)GOAL: Fast and furious. How hard can you push the bike and keep up the cycle time on the gymnastics? The fittest will be pushing a sprint pace on the bike...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 500m or 2:00 Row into… 3 rounds: 15 Air Squat 15 Good Morning 15 Hollow Rock Stretch: Quads Hips Front Rack Strength Front Squat (3 x 5 – 2121 Tempo) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP X 12 MINUTES: 15/12 Cal Row...Read More